7 Steps To Slumber

If Insomnia Is Keeping You Awake, A Few Small Changes To Your Routine Can Help Stop You Sleeping Rough.

Not again! It’s 3am and you’re wide awake, staring at the ceiling, just hoping, wishing and begging for sleep.

According to the Sleep Health Foundation, insomnia is defined as a difficulty to fall asleep, go back to sleep or waking too early and is common among women aged over 50. In fact, statistics show that 40% of older Kiwis suffer from insomnia.

“Hormonal changes during menopause play a part,” says Dorothy Bruck, director of the Sleep Health Foundation. “Hot flushes are a major sleep disruptor, while women who’ve experienced post-menopausal weight gain tend to also be more prone to sleep apnoea, a condition that leads to snoring, disrupted breathing and poor sleep.”

Studies show insomnia can lead to fatigue, stress, weight gain and depression. But these tips could have you on the way to a good night’s sleep.

EXERCISE EARLY

There’s no doubt exercise has a host of health and wellbeing benefits – and working out at the right time could also set you up for a solid night’s rest.

“Go for a brisk walk or run in the morning, when there’s plenty of natural outdoor light,” Dorothy says. “Sunlight helps to raise your body’s [circadian] rhythm during the day, while darkness prompts it to dip, getting you in the mood for bed.”

Exercise can have stress-busting benefits, too, helping you reach the calm needed to settle down for the night.

CUT THE CAFFEINE